Warlock CrossFit Re-Opening Plan

Month: March 2017

Monday March 13, 2017

“If you have a negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.” A. EMOM x 5 – 3 Back […]

Sunday March 12, 2017

“The barbell holds answers to questions you didn’t even know you had” If you are an Open Athlete who is in need of a make up it will be from 12-1. We will run 2-3 heats starting at 12:15 and the next one at 12:45. This will give you time to warm up during open […]

Saturday March 11, 2017

“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction” A. Teams of 3: 200 Double Unders 100 Cal Bike / Row 75 Power Cleans @ 135/95 200 Double Unders 100 Cal Bike / Row 75 Push Jerks @ 135/95 200 Double Unders […]

Friday Night Lights 17.3 | March 10, 2017

Premier Sponsor: Major Abstract Corp Hospitality Sponsor – Safeguard of the Hudson Valley Please arrive by 5 pm for the athlete briefing. The first heat is scheduled to kick off at 5:30 pm. If you miss the athlete briefing you will miss tips, strategy and standards for the workout. You are responsible for knowing the […]

Thursday March 9, 2017

“If you don’t plan your breaks, nature will plan them for you” – Greg Glassman Non Open Athletes: AMRAP 22 22 Wallball @ 20/14 22 Power Snatches @75/55 22 Box Jumps @ 24/20 22 Push Presses @ 75/55 22 Calorie Row Open Athletes: Tonight at 8 pm Dave Castro will announce 17.3 live from San […]

Wednesday March 8, 2017

“Tell me about a 900 pound squat and I’ll be suspicious of your fitness” – Greg Glassman A. Clean and Jerk 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% B. For Time: 10 Thrusters @ 115/75 20 Power Cleans @ 115/75 30 C2B 40 Wallball […]

Tuesday March 7, 2017

Head down, eyes ahead to 17.3. Open Athletes: This week we will train Tuesday, Wednesday and take Thursday as our rest / recovery day. Then Friday hit 17.3 A. 4 Sets of the Following 5 FS @ 45% 5 FS @ 60% 5 FS @ 75% then 2 Minutes rest B. 5RFT (20 Minute time […]

Monday March 6, 2017

“No one ever saw my early mornings or my late nights. I guess that’s why they never saw me coming from behind either. Truth is, what you do in secret will always be rewarded in the open.” – Graham Homlberg “The Dark Horse” 2010 CrossFit Games Champion A. 17.2 – AMRAP 12 RX 2 Rounds […]

Sunday March 5, 2017

“Hardships often prepare ordinary people, for an extraordinary destiny.” – C.S. Lewis If you are an Open Athlete who is in need of a make up it will be from 12-1. My plan is to run 2 heats. One at 12:15 and one at 12:30. This will give you time to warm up during open […]

Saturday March 4, 2017

“Be strong. You never know who you are inspiring.” A. EMOM x 6 2 Power Snatches B. EMOM x 6 2 Power Cleans C. EMOM x 16 Min 1: 15 Wallball @ 20/14 Min 2: 15 KB Swings @53/35 Min 3: 50 Double Unders Min 4: 15 Push Press @ 95/65 Warlock Weightlifting: Technique Primer: […]